Tofu vs. Baked beans — In-Depth Nutrition Comparison

Compare

Differences between tofu and baked beans

Tofu has more calcium, manganese, copper, selenium, phosphorus, iron, and zinc, while baked beans have more fiber.
Tofu's daily need coverage for calcium is 62% higher.
Baked beans contain 5 times less manganese than tofu. Tofu contains 1.181mg of manganese, while baked beans contain 0.255mg.
The amount of sodium in tofu is lower.
Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of baked beans is 40.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Beans, baked, home prepared.

Infographic

Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Tofu

Baked beans

Contains more MagnesiumMagnesium	+34.9%
Contains more CalciumCalcium	+1019.7%
Contains more IronIron	+33.7%
Contains more CopperCopper	+137.7%
Contains more ZincZinc	+115.1%
Contains more PhosphorusPhosphorus	+74.3%
Contains less SodiumSodium	-96.7%
Contains more ManganeseManganese	+363.1%
Contains more SeleniumSelenium	+205.3%

Contains more PotassiumPotassium

+51.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Tofu

Baked beans

Contains more Vitamin B1Vitamin B1	+16.2%
Contains more Vitamin B2Vitamin B2	+108.2%

Contains more Vitamin CVitamin C	+450%
Contains more Vitamin B5Vitamin B5	+16.5%
Contains more FolateFolate	+65.5%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.408mg

~equal in Vitamin B6 ~0.09mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	61mg	62%
Manganese	1.181mg	0.255mg	40%
Polyunsaturated fat	4.921g	0.74g	28%
Copper	0.378mg	0.159mg	24%
Protein	17.27g	5.54g	23%
Selenium	17.4µg	5.7µg	21%
Sodium	14mg	422mg	18%
Fiber	2.3g	5.5g	13%
Phosphorus	190mg	109mg	12%
Zinc	1.57mg	0.73mg	8%
Iron	2.66mg	1.99mg	8%
Carbs	2.78g	21.63g	6%
Fats	8.72g	5.15g	5%
Folate	29µg	48µg	5%
Vitamin B2	0.102mg	0.049mg	4%
Magnesium	58mg	43mg	4%
Potassium	237mg	358mg	4%
Saturated fat	1.261g	1.948g	3%
Cholesterol	0mg	5mg	2%
Vitamin B1	0.158mg	0.136mg	2%
Monounsaturated fat	1.925g	2.133g	1%
Calories	144kcal	155kcal	1%
Vitamin C	0.2mg	1.1mg	1%
Net carbs	0.48g	16.13g	N/A
Vitamin B3	0.381mg	0.408mg	0%
Vitamin B5	0.133mg	0.155mg	0%
Vitamin B6	0.092mg	0.09mg	0%
Tryptophan	0.235mg	0.067mg	0%
Threonine	0.785mg	0.228mg	0%
Isoleucine	0.849mg	0.242mg	0%
Leucine	1.392mg	0.428mg	0%
Lysine	0.883mg	0.379mg	0%
Methionine	0.211mg	0.086mg	0%
Phenylalanine	0.835mg	0.287mg	0%
Valine	0.87mg	0.282mg	0%
Histidine	0.431mg	0.153mg	0%